just started on a CKD diet ''questions about the refeed and everything around it''

[keriimyamann]

Hi all,

First of all im happy this forum has an keto section cause the dutch bodybuilding.com doesn't has one.
My english isn't that perfect so don't mind the many grammer mistakes.

Bodystats:

Weight: 82,5 KG Bodyfat: 14% Waist measurement: 83 CM Height: 180CM

I've started my CKD diet on sunday 30 march and will continue this till Friday 11th april.
After the deploit workout around 19:00 I will start my carb up phase till saturday 00:00 or longer depents on the time when I'm going to sleep.

My diet looks like this:

08:00
6 hard cooked eggs - 100 gram brocolli
10:00
Tuna in oil 150 gram - cheese 40+ / 40 gram
13:00
Salmon 100 gram - lettuce 75 gram
16:00 before training
chicken breast 200 gram.
17:00 - 18:15 training
18:30
100 gram steak + Cheese 40+ of 40 gram
21:00
Cottage cheese 200 gram
Lineseed 1,5 spoon + olive oil 10ml + walnuts 75 gram

Total Kcal: 2400/2500 kcal
Protein : 210 gram
Carbs: 15/20 gram max
Fat : 165 gram


My workout looks likes this: Mo: Chest / Triceps Tue: Back/Biceps Wed: Shoulders Thurs: Legs Fri: Rest Sat: Arms Sun : Chest
Second week (this week) : Mo: Back Biceps Tue: Shoulders Triceps Wed: Legs + abs + cardio Thurs: Arms + cardio Friday: Deploit workout deplot

I've also been reading Lyle mcdonalds version of the CKD diet.
Bumped on some things that could be useful for me (carbup):

- 4 hours before the deploit workout consume 50 gram carbs max
- 2 hours before the deplot workout consume 40-60 gram of fruit carbs
- within 2 hours after my deploit workout I have to consume 1.5 gram x LBM ''72'' = 108 gram of carbs
- and this again within 2 hours. 108 gram carbs
- than I can consume carbs till I sleep?
- On the next day ''saturday'' I'm able to eat any clean carbs that I want with an amount of 50 gram or more every 2 hours?
- At the second part of the carb up (dunno what time this has to be) 12:00 till 18:00 high-medium GI carbs
- At the last part 18:00 till sleep only low GI carbs.
- and on sunday a cardio of 30-45 min so I'll be faster in ketose

Total whole carbup period: 750 gram carbs? 150gram protein? 150 gram fat? I dont know about this..

And I've done some weight track / waist measurements / ketostix tracking

Weight - - - Waist
Sunday 30 march: 85,8 KG - - - 88,5 CM
Thursday 3 april: 83,4 KG
6 april Sunday : 82,5 KG - - - 83,5 CM
8 april Tuesday: 82,5 KG


Ketostix:
8 april tuesday in the morning: 1.5mmol/L - 4.0mmol/L according to the Ketostix colors
8 april tuesday in the afternoon : 1.5mmol/L - 4.0mmol/L

I hope this gives u all an clear idea of what I'm doing so far.
I'm worried for doing a lot wrong;p.. So all keto experts please guid me ^^